Week #2

A Perfect Morning

Week #2

By the way, it’s ok to repeat Week #1 as often as you like. Developing self-discipline is our first line of defense.

We are doing these exercises in bare feet, but, of course wear running shoes if you have a pre-existing condition which requires you to do so during exercise.
The following is what week #2 looks like.

Days 1-2 & 3 (of week #2) are the same as Day 7 (from week #1). The only difference is that you will do a toe raise when you reach up to the ceiling.

Days 1 – 2 & 3 (week #2)

1. 50 Marching On the Spot (knees up high & pumping arms).
2. 10 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.

The effect of the toe raise, is to gradually strengthen the arches of the feet and develop balance. Notice what happens when you rise up onto your toes. What happens to your arches? What happens to your balance? Do you lean more onto one side than the other? What do you have to do to remain centered?
So often the feet are forgotten when we exercise the body. The foot, being the foundation of our body, directly impacts the rest of our body’s alignment.

Whether you are just beginning to contemplate my 4 Minute Mornings or are a seasoned athlete, stand in front of the mirror and take a look at your feet and arches.
While exercising or just walking around, I would like you to bring some awareness to your feet.  Better yet, have someone video your feet as you rise up onto your toes and lower back down.  Watch the mechanics of your feet.

The link below is a two-minute video clip featuring Jesse Enright, from Smart Yoga, describing the three arches of the foot. Yes, there are three arches!

Click this link for the video: Smart Yoga for the Foot

Day 4
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 12 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.

Day 5
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 15 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.

Day 6
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 18 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.

Day 7
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 20 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.

Note the increase in repetitions each day for the Bend Down & Reach Ups with Toe Raise.

I hope this makes sense and that you are able to follow along without a video at this time. Next week, we will take it up a notch, so be sure to do the toe raises from this week in order to be adequately prepared.

One more thing…we are practicing these exercises with bare feet.

Of course, wear running shoes if you have a pre-existing condition which requires you to do so during exercise.

Check back for week #3 and leave me a comment on your progress.

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4 comments

  1. I found your program a few years ago, started doing it and forgot about it after a short time. Then I remembered it again, and now I’m realy doing it seriously. Tomorrow is my last day on week 2. Looking forward to week 3, even if it’s not all that easy. Feel a change inside my abdomen. Muscles?

    1. Wonderful news, Monika!
      My routine is always changing, I can’t keep up with making new videos. I hope these little suggestions help you to keep on moving. I’ve found that starting and ending each day with a focused movement routine has been time well invested.

  2. Started marching about a month ago. I’m currently on week 2, day 4 and loving it. I’m also doing the 2 bed stretches in the morning. Like so many, I’ve always had trouble sticking with a routine. Now I move up a day when I feel I’m ready. My legs have more spring when I walk (people have commented) and my abs feel more toned. I’ll keep progressing at my pace. Finally, a daily routine that I enjoy and can stick to without causing aches and pains.

    1. Thanks for the message Randy. It sure puts a smile on my face to know that people like yourself are feeling the benefits from these simple exercises. But what’s more, it’s not about how much time we spend doing them (as you have come to experience for yourself), but rather being consistent with the daily practice of doing some with focus and precision.

      I have been behind on adding to the bed stretches video series, but you have motivated me to get busy on that. There are two additional stretches that I do in the morning and I will share those soon.

      Thanks!

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